I want some weight loss advice and some positivity on my progress so far

[aliumbear]

I was previously eating a lot of junk not realising it was junk, snacking all day and eating more than 3 meals and big portions. I don't know how much I weigh but I know that I am over weight just based on looking at myself. Last time I weighed myself it made me stress myself on the numbers so I don't now. I was uneducated around diets thinking that pizza for example was healthy because it had vegetables on it or lasagne was healthy but I know a bit more now and it's fattening and have learned a bit more about portions and have changed my diet to whole foods, mainly vegetables and meat.
I wasnt awake for breakfast so I didn't have that. At lunchtime I had roasted peppers, aubergine, tomatos and a big handful of salad leaves - I tried some seafood meat with that for the protein and didnt like it at all so I had an avocado instead for the protein.
For dinner I had two slices of rye bread toast no butter or spread an egg on each, a handful of spinach and half a packet of baby tomatos. Snacks were two bananas and some dark chocolate.
I had milk in my tea.
I was gardening all day (digging) and got hungry so I've just had rice and some tinned tuna at 9pm. But I don't know if I've over done it now as I know you're supposed to only eat at meal times.
I suppose I am asking for some advice as I am hungry every 4-5 hours even after a diet change and I am wondering if there's anything else I'm missing. This is still an improvement from my previous diet though and I am still adjusting.
I also want to know when I might expect to notice a difference in my weight if I continue like this. I also exercise most days but not everyday.

The only thing I can say I've learned on my journey and from others who have lost weight and personal trainers etc is that if you're hungry, it's good, because it means you're burning fat.

You will always be hungry in a deficit. That's part of the process.

Well done you on making a change.
I wonder if as youre starting out on your journey somewhere like slimming world might be helpful? I only say this because they do lots of gentle support on their app and website about nutrition and in their groups. But if the numbers feel top stressful that might be hard.

To loose weight you need to eat less calories than your body burns. How much that is depends on weight and exercise.

You're right that meals based on veg are great as most veg is low in calories and it often has good fibre too. Avocado doesnt have much protein so sources like meats and cheeses or beans and pulses tofu and soya depending on your preference.

The difference is hard to put a time line on but often on a health lick youll notice small differences in yourself without a couple of weeks, and a bigger difference by 6-8weeks.

Good luck on your journey

Oh my, neither pizza or lasagna are unhealthy. The cheese might make them calorie dense but there’s nothing wrong with four/dough or pasta noodles.
Veggies for brunch is fine but if you have too little carbs in your diet you will be hungry.
To me your diet is imbalanced missing whole grains.

Are you drinking enough water? I would avoid drinking calories so have a look at what you are drinking ad well as eating as some drinks are surprisingly calorific.

Also is your sleep ok? Getting that under control will really help too.

I know you don’t like scales but if you want to have more information to succeed, getting smart scales will help as you can determine your bmr - how many calories you need and regularly weighing will help you see if what you are doing is working. Although not everyone calorie counts or weighs. There are so many ways of loosing weight but the only way to succeed is to make it a lifestyle change

You can eat 3 meals a day, that's fine, they don't have to be at specific times. Avocado isn't protein by the way it's healthy fat.
I would say your meals sound ok, but if you're hungry then they may lack protein and calorie density. You need to plan each meal, base it on a protein source, a small portion of carbohydrates and some fresh vegetables and that's a good place to start. That doesn't have to apply to breakfast but it should still be whole food, and low sugar.
I will say though if you aren't tracking calories and other macros like protein you may have trouble sustaining weight loss.

Hi Op. Might be worth reading up a bit on nutrition. Avocado contains barely any protein for example but it's a fairly good idea to have protein rice foods to fill you up. So perhaps having had your tuna with your salad and while eggs contain protein, just two of them at dinner isn't a huge amount.

I second others that lasagne particularly, pizza less so can be reasonable options. I make vegetarian lasagne quite often from scratch with a minimum of four different types of vegetables, including lentils, wholemeal lasagne, milk etc and while cheese introduces fat, it's not a vast amount per portion and it's filling.

Im an eat when Im hungry person

I get up for work at 5am, get home for 10 am, and eat my first meal at 2pm, which depending on how I feel could be a big bowl of greek yoghurt, a pile of berries, and maybe chopped apple or pear, oats or bio and me ( grains ) , or it could be a big open sandwich - slice of dark rye bread, topped with beets, cucumber, salad leaves, pickles, cottage cheese and either some cold cuts or a tin of mackerel , or I might have big ham and cheese omelette with mushrooms tomatoes, and a side salad or I might have a big bowl of Dahl

Whatever it is will be protein and fibre rich - both keep you fuller for longer

Ive swapped out a lot of useless white carbs for grains and beans to get that full feeling - quinoa and couscous , lentils, chickpeas, beans of all description. Pasta is wholemeal and a weighed portion , bread is rare, rye or wholemeal when I need it

The only thing I do keep an eye on is added oils - I dont avoid but use sparingly, animal fats - again not off limits but not daily, cheese and butter . Butter I do have to avoid but I weigh and measure cheese and milk . Everything else its eat till Im full

Evening meals are normal everyday family type meals - HM lasagne, curry, pizza - all included - but at least a 3rd to half my plate will be veg

Tuna and rice, whilst there's nothing wrong with it, it's boring, tasteless and quite carb heavy , and to be honest Id be hungry again not long after. I would have opened a tin of mixed beans, added some chopped tomatoes, onions, cucumber, added some oil free dressing - lemon , balsamic etc and stirred the tuna through , sprinkled on some chilli flakes - high fibre, protein rich and twice as filling

Beans and lentils are protein as well as fibre